At 60, Liz Hurley’s zero-gym plan shocks: 12 neat moves, 1 loaf a day, 50% veg — could you keep up?

Her approach skips treadmills and protein shakes. Daily movement does the heavy lifting, while simple food rules guide the plate. It’s measured, practical, and surprisingly relatable.

Why neat is Hurley’s secret weapon

Hurley says she doesn’t do set workouts. She keeps moving instead. That day-to-day movement has a name: NEAT, or non-exercise activity thermogenesis. It covers everything you do that isn’t formal training or sleep. Think walking to the shops, carrying bags, pottering in the garden, or taking the stairs.

Small movements add up. NEAT can contribute hundreds of kilocalories to your daily burn without a single gym session.

For anyone at 60 and beyond, NEAT offers gentle momentum without harsh impact. It’s joint friendly, flexible, and can be woven into normal life. Doctors and trainers often highlight NEAT as the quiet driver behind weight management and metabolic health because it raises total daily energy expenditure without prolonged strain.

The health pay-off

• Supports muscle recovery between harder sessions.
• Calms stress and lifts mood via steady, low-intensity movement.
• Backs heart health by keeping circulation ticking over.
• Helps steady blood glucose after meals.
• Chips away at long-term disease risk.
• Gentle on joints and easy to resume after an injury.
• Costs nothing, needs no special kit, and suits beginners.

What Hurley actually does each day

Hurley stays “extremely active” across the day. She walks, climbs stairs, and carries her own shopping. She stands when she can. She gets outside. She chooses movement in moments where many of us default to sitting.

Her strategy is simple: move more, more often, in ways that fit normal life.

12 easy NEAT swaps you can copy today

• Walk the dog for an extra 10 minutes per outing.
• Climb two floors before taking a lift.
• Carry groceries in two trips rather than one heavy haul.
• Do a brisk sweep of the garden or water plants by hand.
• Stand to read emails for 15 minutes each hour.
• Walk to the chemist or corner shop instead of driving.
• Get off the bus one stop early.
• Wash the car with a bucket instead of the jet wash.
• Fold laundry standing and add calf raises while you wait for the kettle.
• Play an active game with children or grandchildren.
• Take a five-minute stretch-and-pace break every hour.
• Tidy one room at a time to bank steady steps all day.

Her food rules, decoded

Hurley follows a few clear principles. She eats smaller meals and takes time to chew. She brings dinner forward. She avoids constant snacking. She aims for roughly half a plate from fruit and vegetables, even when lunch is a sandwich. She doesn’t rely on juices or meal-replacement shakes. She takes supplements only when a blood test shows a gap.

Half the plate as fruit or veg, smaller portions, an earlier dinner, and fewer “extra” nibbles.

Where she draws the line

She keeps so-called “junk” for rare moments. She counts anything she wouldn’t cook with at home in that bracket, including diet products, low-fat fads, ready meals, bought cakes, and fizzy drinks. She prefers to cook. A bread maker sits on her counter and she bakes a loaf each day. Weekends often mean a homemade cake.

What that could look like for you

• Breakfast: yoghurt with berries, nuts, and a slice of homemade wholegrain toast.
• Lunch: chicken, tomato, and leafy salad sandwich plus an apple on the side.
• Dinner: early roast salmon, new potatoes, and a plateful of seasonal veg.
• Snacks: if you need them, choose planned fruit, yoghurt, or hummus and crudités.
• Drinks: water, tea, or coffee without sugary syrups.

What the science suggests

NEAT varies hugely between people. Research shows it can differ by several hundred kilocalories per day, depending on job, habits, and environment. That swing often explains why two people with similar workouts see different results. Add steady movement to meals built around whole foods and plenty of fibre, and you get a sustainable framework for body composition and long-term health.

One caveat: muscle and bone change with age. Resistance work helps preserve strength and bone density, especially for women post-menopause. Hurley leans on movement through the day, yet many readers will benefit from sprinkling in two short strength sessions a week. That could be bodyweight moves at home, bands, or light dumbbells. Keep it brief and regular.

Try this simple NEAT day

Totals vary by body size and speed, but this pattern can add 400–500 kilocalories of movement while keeping impact low.

How to apply her rules without stress

Hurley avoids snacking. That suits some, not all. If you feel faint, train early, or manage blood glucose, planned snacks can help. Keep them deliberate and protein rich. Aim for structure rather than strictness. Move often, eat mostly whole foods, and adjust portions to hunger. That mindset removes guilt and keeps the routine flexible when life gets busy.

Pick the parts that fit your day: earlier dinners, extra steps, more veg, fewer ultra-processed extras.

Safety and sustainability checks

• Build up NEAT gradually if you’re sedentary. Add 1,000 steps a day for a week, then review.
• Keep footwear comfortable; rotate routes to protect joints.
• Balance a daily loaf with fibre-rich flours and protein at meals.
• Schedule two 15–20 minute strength sessions for bones and posture.
• Use blood tests to guide any supplements rather than guesswork.

Extra context for readers in midlife

Hormonal shifts change how the body uses energy. That can lower resting metabolism, making NEAT particularly valuable because it tops up daily burn without draining recovery. Pair that with protein at each meal to support muscle maintenance. Aim for roughly a palm of protein per meal, plus colourful plants to raise fibre and micronutrients.

Think in weeks, not days. If a busy Friday steals your walk, stack more movement into Saturday’s chores. If cake is on the table at the weekend, savour a slice and right the ship at the next meal. The long view beats perfection. Hurley’s routine works because it lives in real life, not in a gym timetable. That’s the invitation: choose movement often, cook simply, and build a rhythm you can keep for years.